181207 - “Double-up”

Warm up:

Cardio

Barbell Warm up

Dry Run

WOD:

Rx:

4 Min AMRAP:

70 DU Buy-in

21 Shoulder to O/H (95/65)

7 Burpee Over Bar

3 Min Rest:

4 Min AMRAP:

70 DU Buy-in

15 Shoulder to O/H (135/95)

7 Burpees Over Bar

3 Min Rest:

70 DU Buy-in

9 Shoulder to O/H (185/135)

7 Burpee Over Bar

Scaled:

40%, 50%, 60%

Sport:

(115/75), (165/115), (205/145)

Mobility:

Shoulder to Shoulder LAX

Calf Pole

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